Prevent pickleball elbow with proper technique

Pickleball elbow (lateral epicondylitis) causes pain on the outside of the elbow from repetitive wrist and arm movements. It's one of the most common pickleball injuries but is largely preventable through technique adjustments.

Prevention Strategies

• Rotate your torso when hitting shots instead of just swinging your arm. This distributes force across larger muscle groups
• Use a two-handed backhand to reduce stress on your forearm
• Check your grip size — a paddle grip that's too small forces excessive wrist tension
• Avoid the death grip — maintain a relaxed but firm hold on the paddle
• Strengthen forearms and wrists with regular off-court exercises

Tips

• If you feel elbow pain after playing, apply ice for 15–20 minutes several times a day
• Upper extremity injuries account for 33% of all pickleball injuries, with wrist injuries alone at 13.2%
• Most cases resolve with rest, physical therapy, and technique correction — surgery is rarely needed